Crossfit Games at Carolina Crossfit

“Heaven and earth will pass away, but my words will never pass away.”- Matthew 24:35

 

CCF Staff at the last Cert in Charlotte! The best in town! 

In any order, perform the following three workouts:

WOD 1  6:am

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

WOD 2 11: am 

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

WOD 3 3:pm 

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

WOD 4 7:pm 

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

 This is a quick, easy and filling 2 block breakfast. To make it 3 blocks use both halves of the pita and add one more egg and a slice and 1/2 more of turkey bacon.
Breakfast Pita- 2 blocks
1/2 whole wheat pita pocket (1 block carb)
1 egg (1 block protein)
1 1/2 strips turkey bacon (1/2 block protein)
1/2 oz cheddar cheese (1/2 block protein/ 2 blocks fat)
1 cup strawberries (1 block carb)